Skill: Ring and Bar Muscle Ups (Spend 15 mins working on progressions) WOD: 14 MIN AMRAP: Buy-In: 50/45/40 Cal Bike Max Rounds in Time Remaining: 15 Box Step Ups with 2 DB’s (24/20/16) (50/35/25lb) 10 HR Pushups 5 Ring or Bar Muscle Ups or 6 ring rows to dipRead More
Strength: Thruster On the 1:30 x 6 Sets: 3 Thrusters (build in weight or stick to 1 weight the whole time) WOD: 7 Rounds For Time: 200 Meter Run 7 Thrusters (95/65/55) *should be unbroken 7 Burpees * 20 min time capRead More
Strength: 10 MIM EMOM Every min on the min do 5 bench press 135/95/65 WOD: 1-2-3-4-5-6-7-8-9-10 reps For Time of: Dumbbell squats 50/35/25 lb’s Bar-facing burpees -with time remaining find a 1rm clean -12 minute time cap – If you finish under the time cap, use remaining time to complete part 2.Read More
Strength: On the 1:30 x 6 Sets: 3 Squat Snatch * You can climb in weight to something heavy for the day or stay at one challenging load across the board WOD: 20-15-10-5 Reps of Cal Row Air Squats Ball Slams 50/40/30lbsRead More
“21 Guns” 21 MIN AMRAP 400M Run 21 Pushups 21 Box Jumps 24/20/16 15 Burpees 9 Pullups “For Veterans Day, the 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. To honor our Nation’s’ Warriors, past, present, and future.”Read More
Strength: On the 1:30 x 6 Sets: 3 Squat Cleans (I changed this to squat not power cleans) * You can climb in weight to something heavy for the day or stay at one challenging load across the board WOD: 15 MIN AMRAP: 15 Power Cleans (95/65/45) 30 Double Unders 15 Wallballs (20/14/10) 30 Double...Read More
